Weight: 234 lbs. My weight loss efforts are not a high priority for me at this time. That does not mean that I throw what I know is good nutrition completely out the window. That is why I'm not gaining. But I need to get more motivated if I want to lose. No "diet" will change that.
A word about "Spot Reducing"-trying to lose fat in a specific area of the body. You can't do it. People carry fat in different areas of their body based on their genetic make-up. Some are fortunate to have weight distributed evenly throughout their body. But most of us will have a predominate area where most of our fat is distributed. Some may have as much as 90-95% deposited in a single ares, usually in their abdomen for men, buttocks for women. As you can see all around you there are many variations in how people "carry" their fat. If you lose fat, you will lose it proportionately all over your body. Even if you become comparatively lean, the last place you will lose the excess fat is in from the area where most of your fat is stored. Exercising the muscles in that area is only going to increase the size of the muscles in that area. Your body will process fat from ALL areas of your body based on your genetic make-up.
From time to time I provide "Answers" in Yahoo's Answers. I'm amused by the number of people, mostly young men, who want a "six-pack"-rippled muscles in their abdomen. It has become the "In" muscle group these days. Some will state they have been doing a 1000 crunches a day for 3 months but they still don't have a "six-pack". The first thing I tell them is that they probably already have a great looking "six-pack". However it is covered up by a layer of fat. And unless they achieve a very low Body Mass Index(look at the chart in the sidebar) they will never see that six-pack. Some of them were paying no attention to their diet or overall weight loss. Many thought because they were concentrating their exercise on their abdomen, the fat there would melt away and their muscles would build up. Only the latter is the case. Unfortunately, unless you achieve a very low BMI you will still have some excess fat in those areas where you carry the most fat.
Breakfast: Bowl of Whole Grain Cheerios with cup of whole milk. Cheerios are not a good choice for cereal because they have a high glycemic index (how fast carbs are converted to sugar and thus more likely to be stored as fat)but I was out of All Bran. Cup of coffee with creamer and sweetener. Omega-3 (1200mg), vitamin, 1 capsule Lipoic Acid (antioxidant).
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